Vitamin B2 is necessary for the production of many enzymes. Derivatives of this vitamin are involved in the degradation of fatty acids, amino acids and proteins. Discover the role of this vitamin and its recommended nutritional intake.
Description of vitamin B2
Vitamin B2, or riboflavin, is one of the water-soluble (water-soluble) vitamins. Its discovery dates back to 1933, when it was isolated in milk.
Within the body, low reserves exist in the liver, heart and kidneys.
Roles in the organization
Once assimilated, vitamin B2 is incorporated into the structure of two coenzymes (MNF and FAD), essential for the activity of more than one hundred enzymes. Among these enzymes are: Acyl-coA dehydrogenase (involved in burning fat for energy), glutathione reductase (used to regenerate glutathione, a powerful antioxidant).
Vitamin B2 thus participates in the metabolism of carbohydrates (sugars), lipids (fats) and proteins.
It is involved in the production of keratin, a protein that is essential for the good condition of hair, nails and skin.
It also intervenes in the vision.
It interacts with vitamins B3 and B6.
The formation of the coenzymes FMN and FAD from vitamin B2 is regulated by thyroid and corticosteroid hormones.
Vitamin B2 requirement is proportional to energy expenditure. For athletes, the nutritional reference must therefore be increased by 0.5 to 1.5 mg per day.
Dietary sources of vitamin B2
Vitamin B2 is most abundant in foods of animal origin: dairy products, offal, eggs, fish and meat. Among plants, green vegetables are relatively rich in green.
Many breakfast cereals are fortified with it. Brewer’s yeast can supplement the intake.
As an example:
20 cl (1 small bowl) semi-skimmed milk + 1 plain yoghurt + 2 eggs + 150 g (1 small plate) spinach = 100% of the nutritional reference for a woman.
Vitamin B2 is very sensitive to light: to preserve it as well as possible, it is important to keep foods rich in it in opaque containers. As it is water-soluble, it escapes into the cooking water or food juices, hence the importance of steaming and consuming the juices of offal or meat.
